Beef Burgundy Meatballs
Red meat is one of our richest food sources of iron and can be included occasionally in any healthy diet. These meatballs can also be made with ground turkey for an even leaner dish.
Ingredients:
- 1 pound extra lean ground beef
- ½ cup soft whole wheat bread crumbs
- ¼ cup finely chopped onion
- 1 Tablespoon low-sodium Worcestershire sauce
- 2 teaspoons chopped fresh parsley
- ¼ teaspoon dried basil
- ¼ teaspoon black pepper
- 1 clove garlic, minced
- nonstick cooking spray
- 1 cup sliced fresh mushrooms
- 2 Tablespoons all-purpose flour
- ½ cup hot low-sodium beef broth or consomme
- ½ cup burgundy (dry red wine)
Directions:
- Preheat oven to 350 degrees. Combine first eight ingredients in a medium bowl; stir well. Shape mixture into walnut-sized meatballs. Place meatballs in a shallow baking pan and bake for 15 minutes or until browned.
- Meanwhile, coat a large nonstick skillet with cooking spray. Place over medium heat until hot; add mushrooms and saute until tender. Add flour and cook 1 minute, stirring constantly. Stir in broth and burgundy. Continue cooking until mixture is thickened, stirring constantly. Add meatballs, and cook until thoroughly heated.
Yield
6 servings
Per serving:
- Calories 195
- Fat 11 g
- Protein 17 g
- Carbohydrate 7 g
- Sodium 171 mg
Appropriate for the following diets:
- Healthy family
- Heart healthy
- Diabetes
- Lactose intolerance
- Renal
- Allergy (egg free)
Menu Ideas
Serve over no-yolk egg noodles or rice, accompanied by Spinach Salad with Mandarin Oranges.
